The National Policy and Resource Center on Nutrition and Aging (NPRCNA), establishes general nutrition recommendations known as Dietary Reference Intakes (DRIs) for all age groups. As you get older, genetics and earlier nutrition and fitness choices often catch up with you and determine the state of your health, which, in turn, may determine your individual dietary requirements.
Calories
General calorie requirements for women over 51 are between 1,900 and 2,000 daily and for women age 70 and over, between 1,800 and 1,900, according to NPRCNA.
Your metabolism, which is the rate at which you burn calories, naturally slows down as you get older. If you don't remain physically active as you age, you will have to consume fewer calories to maintain a healthy weight.
Protein
Older women need adequate protein in the diet to maintain healthy of skin, muscles, glands and body organs. When old body cells die, which they do on a regular basis, protein is necessary to replace them with new cells. The DRI for protein for all women over the age of 50 is 46 grams. Lean meats, poultry, fish, eggs, low-fat dairy products, nuts and legumes such as dried beans and lentils all contribute protein to the diet.
Vitamins
Two vitamins, B12 and D, are of concern to older women, because as women age, they are less able to efficiently synthesize and utilize these nutrients.
Vitamin B12 helps maintain the immune and nervous systems. The DRI for B12 is 2.4 ug (micrograms) daily for all women over the age of 50. Fortified cereals, lean meats, seafood and dairy products are all good sources.
Vitamin D plays many important roles in the body, including facilitating absorption of calcium from the diet, reducing inflammation and maintaining neurological and immune system functions. The vitamin D requirement for women age 51 to 70 is 10 ug, for women over 70, 15 ug. Dairy products and fatty fish such as salmon, sardines and tuna are the best dietary sources of vitamin D.
Minerals
A high-calcium diet is important to protect against the bone-thinning disease osteoporosis. The DRI for calcium is 1200 mg for all women over age 50. Older women who don't eat or drink dairy products, or for any reason don't get this much calcium in their diets, are often prescribed calcium supplements.
Older women also need to get enough iron and zinc to protect the immune system and make sure all body cells are getting enough oxygen. The DRI for both of these essential minerals is 8 mg a day for women over 50. Foods that are high protein, especially legumes, lean meats and dark meat poultry, are also high in iron and zinc.
Fiber
A diet high in fiber and fluids helps prevent constipation and may protect against chronic disease. The DRI for women over 50 is at least 21 g of fiber daily. High-fiber foods include whole-grain cereals and breads, legumes, fresh fruits and vegetables and commercially prepared foods such as yogurts that contain added dietary fiber.
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